Private Links & Notes
Private. Not intended as recommendations. Not reviewed by medical or other professionals.
- Floor crunches
- Twist crunches
- Barbell bench press
- Dumbbell flyers
- Standing barbell press
- Dumbell side raises
- Dumbbell pullovers
- One arm dumbbell rows
- Dumbbell extensions
- Bench dips
- Standing barbell curls
- Hammer curls
- Leg extensions
- Dumbbell squats
- Lying leg curls
- Straight leg dead lifts
- Angled calf raises
- Wall Push Ups
- Start upright, arms length from wall
- Bend elbows, stay straight
- 2 seconds in; 2 sec back out
- Lowering phase is key
- 3 sets of 8 to 12 reps, rest 30 sec between each
- Every 2 weeks step back a bit
- 3+ times per week, before breakfast
- Seated Leg Extensions
- For Quads of course
- Back straight, feet flat, don’t lean
- Use resistance band on first leg
- Slowly extend leg until fully extended
- Hold 2 seconds, take 3 seconds to return
- 10 reps – should feel burn by last two. Use stronger band if no burn
- 3 sets of 10 on each leg, alternating between legs (6 sets total)
- Best every other day, best in afternoon
- Tai Chi Weight Shift/Balance Flow (Balance)
- Weight shift exercise – start w/ feet shoulder width apart
- Slowly shift from one foot to other w/ body centered, arms relaxed at side
- Might start w/ one foot shifted slightly forward but keep feet flat
- Tai Chi Heel to toe walk & leg lift balance
- Best time is AM
- 25% of normal speed – head up, eyes forward
- Heal to toe walk: Think: walking a tight rope, or walking on ice surrounded by enemies – very softly; little impact as foot settles down
- Inhale 4 count thru nose (expansive) and exhale 4 count thru mouth (contractive)
- Barefoot or thin-soled shoes, joints relaxed, slightly bent
- Not necessarily heel to toe, but soft, short steps, each landing so as not to “crack the ice”
- Next, lift one leg hip-height, slowly moving arms in flowing circles; continue 10-30 seconds
- Then slowly transfer to the initially lifted leg and lift the other, repeating arm movements.
- 15 minutes total (5 min. walk, 5 min. each leg),
- Best 3×/wk
- Heel Drop (for hips, etc.)
- Do this on cement with socks or barefoot
- Stand tall, heels hip-width apart
- Rise as high on toes as possible & hold one second
- Drop heels onto floor forcefully
- Do 50+ in a row < 2 minutes
- Vit D3 – 2000 IU hour before
- Every day, mid-morning
- Supported Deep Squat with extended hold
- Stand facing your support, feet just wider than shoulder-width, toes point out ~30°
- Grip support w/ both hands at chest height
- Lower self slowly by pushing hips back and down as if sitting in a chair which is too low
- Chest proud, spine neutral while using the support for balance & control
- Descend until thighs parallel to floor or a bit lower
- Hold 30–60 seconds, breathe normal, feel the burn
- While in the hold position, do tiny pulses up & down ~1” each way
- After hold push thru heels to rise over 3 sec
- Don’t lock knees at top
- 5 sets — 90 sec between
- Should be shaking when done
- Breathing pattern during hold: inhale thru nose (4), hold (4), exhale thru mouth (4)
- Later afternoons best
- After ~2 wks, gradually reduce dependence on the support